Almonds: GI, GL, Carbs & Blood Sugar Impact
Glycemic index of almonds (15), glycemic load, carbs per handful, and why almonds are a low-impact snack for people with diabetes.
Do Almonds Raise Blood Sugar?
A handful of almonds has only about 3 g of available carbohydrate — the fat and fiber dominate — with a published GI near 15. Blood glucose impact is minimal; the real watch-point is calories.
How to Eat It
One small handful (about 30 g) as a snack or added to yogurt and salads. Plain or lightly roasted; chocolate-covered versions are dessert.
Nutrition Facts (Almonds)
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 579 kcal | 174 kcal |
| Carbohydrate | 21.6 g | 6.5 g |
| Fiber | 12.5 g | 3.8 g |
| Sugars | 4.4 g | 1.3 g |
| Protein | 21.2 g | 6.4 g |
| Fat | 49.9 g | 15.0 g |
Source: USDA FoodData Central (generic food item, per 100 g edible portion). Values may differ from brand-specific products.
Glycemic Index
Published GI: 15 (typical value).
Reported range: 15-23.
Evidence level: Moderate.
Note: Very low GI; the fat and fiber dominate.
Sources: International Tables of Glycemic Index and Glycemic Load Values (2008/2021); University of Sydney GI Database (glycemicindex.com). GI values are reported relative to a glucose reference.
Learn more: What is GI? · What is GL? · GI vs GL
Estimated Glycemic Load
GL ≈ 0.4 per 1 small handful (30 g).
Calculation: GI (15) × available carbohydrate per serving (2.7 g = 21.6 g − 12.5 g fiber) ÷ 100. Calculated by DMSafeHaven; formula per standard published GL methodology.
- Portion size
- Salted / flavored coatings
- Chocolate-covered varieties
GI values can vary with variety, ripeness, preparation and testing conditions. The value above is a typical published figure, not a universal prediction for every individual or every serving.